Tag: training log

*courtney – MAF training log week 1

week: 1 of 16 ~ 5/4/15 – 5/10/15

total miles: 27
crosstraining:
bike x 2
strength workouts: 2
focus/thoughts:
while i am running slow i am trying to focus on my form and see how i can be more efficient. while i was half marathon training i was able to train myself to breathe at a 3 to 2 pattern so that i am exhaling on alternating feet. there is some kind of science behind it, and since i am always getting hurt on my right side i figured it couldn’t hurt 🙂 after focusing on that for a few weeks it is now second nature! surely over the next 16 weeks i can devote some time to tweaking other aspects which will help me come fall racing season.

up first are my arms! this week i began focusing on keeping my elbows bent at 90, my hands relaxed, my swing going forward and backward and not across my torso, and driving the movement from my shoulders. more form tips can be found here. i really covet katie edwards’ form in this altra video. i want to be just like her–fast, hard-working, strong and gorgeous. i noticed that when i was tensing up from a hill or my heart rate was on the upper limit my shoulders would start to hunch and i would clench my fists. in turn, by focusing on relaxing more and thinking about better form my heart rate would lower. so crazy how it is all connected!

looking back at the data i am definitely not straddling the line of 147 bpm, and i think it is because of a couple of reasons. the first being i run so damn early my body is not fully awake enough to even work that hard! the second reason being because i absolutely hate hearing my garmin scream at me when i go outside of the 137-147 range. i am afraid of authority in all aspects of life–even when it comes from a gadget on my wrist 🙂

monday
planned workout: bike
actual workout:
rest day! too busy at work to even take a lunch. it happens!

tuesday
planned workout: 4 miles and strength
actual workout: 0 miles and the core strength workout with 5# weights. 4am wakeup calls never get easier. i totally skipped out on the run 🙁

wednesday
planned workout: 4 miles and 30 minutes on the bike
actual workout: 6 miles and 30 minutes on the bike
course: hilly, paved, some sidewalk
weather: 61*/humid/dark
gear: brooks purecadence 4
how did it go? i tried a new route because i wanted to get in some extra miles since i skipped the run on tuesday. i didn’t realize how hilly it would be, but i will keep it up since it was well-lit and empty.

day1

thursday
planned workout: 4 miles and strength
actual workout: 6 miles and strength circuit
course: flat, paved, mostly sidewalk
weather: 63*/humid/dark
gear: brooks pureflow 3

day3

friday
planned workout: rest
actual workout: 30 minutes on the bike

saturday
planned workout: 10 miles
actual workout: 10 miles
course: sunny south carolina! hilly (450+ feet of elevation gain!) and paved
weather: 70*/windy/sunny
gear: brooks pureflow 3
nutrition: some clif shot bloks and s!caps along the run; no tummy issues
how did it go? such a beautiful running trail, but holy crap is it hilly! remind me never to run a race in greenville, south carolina unless it am doing it just for fun.

day4
IMG_3053IMG_3056IMG_3057

sunday
planned workout: 5 miles
actual workout: 5 miles
course: paved and flat
weather: 70*/windy/sunny
gear: brooks pureflow 3
how did it go? another awesome paved biking/running/walking trail! why doesn’t bowling green have these? this was in north carolina and i ran along side the pisgah forrest. this was my 3rd state to run in this week 🙂 over the past year i have run in 2 countries and 5 states, which isn’t a lot to some people, but makes me feel good about semi sticking to a training plan while out of town! i did have some tummy issues on this run–i will blame the chinese food from the night before!

day5
IMG_3059IMG_3060

 

*courtney – i finally ran a half marathon under 2 hours!

yes. it happened–i broke 2 hours in the half marathon on 3/28/2015 at the total fitness connection run for children miniMarathon! official results can be found here, i think the most exciting part was getting to add it to my athlinks profile 🙂

sub2

while the goal was out there for a while, the only other time i actually attempted to run sub-2 was at the kentucky derby festival miniMarathon in 2014. i came up short by close to 7 minutes, and knew by mile 7 that i had no business even attempting it. i actually had a pretty strong first half, but bathroom issues and serious lack of training led to a nasty positive split. with my hip injury in january of that year, i only ran 93 miles from february 1st to april 18th in preparation for that race–what a joke that i thought that would cut it!

sometime in the fall i decided that i was going to make the local tfc run for children half marathon my goal race. i combed the internet for all types of sub-2 training plans, and created my own frankenstein plan in google sheets. i found appropriate training paces via all of the different calculators and mapped out 16 weeks that included different types of intervals, hill repeats, progression runs, short and long tempo work, and long runs that went past the 13.1 mark. i made sure to keep my easy runs super easy by wearing my heart rate monitor and staying in zone 2, and i incorporated a recovery week of easy, decreased mileage every 4 weeks. i hovered around an average of 25 miles per week throughout the cycle. i also did quite a bit of strength training and cross-training, but i will admit i was not quite as diligent as i could have been. when i toed the line on march 28th, i felt mentally and physically prepared to meet the goal. it was an out and back course, and unfortunately there was a headwind on the way back. the toughest miles were miles 7-11, and i remember not enjoying any of the songs that were coming on, feeling cold from the wind, and thinking maybe it just wasn’t gonna be my day. finally at mile 11 it was time to turn right on to the main road to the finish line, and i just zoned in. i ended up hitting not only a half marathon PR, but i also set new 10k and 5k PRs in that second half of the race! it was exhilarating crossing that finish line!

after the race i took a week of recovery and then jumped back in to training hoping that this year’s derby miniMarathon would yield an even faster time since the course is flatter. jenny and i talked about trying to do under 1:55, and i programmed my watch for that. unfortunately we woke up to rain, humidity, and some cross-winds. jenny was sick, and i was mentally not in the game. again, i had a really strong first half, but at some point i went under a tunnel and my watch rebooted. from then on my splits and pace were erratic and i had no idea what pace i was running. i stopped and walked to eat my second gel. then i stopped and walked again. then again. and then one last time during mile 10. i kept trying to tell myself to just listen to the music and don’t worry about pace, but i couldn’t focus. i crossed that finish line in 1:57:29 and felt totally spent. although my time was still great, i felt like a failure. i am beginning to think maybe derby is just not the course for me. i don’t know if it is the crowd or if it is too flat (too flat?!?!?!), but i always really struggle during the second half.

now that this big goal has been crossed off–what’s next? of course watching the boston marathon last week has me wanting to lose 30 pounds, quit my job, and start training 60 miles per week to qualify as soon as possible. but, this is real life, and until they invent calorie-free nachos and money starts growing on trees, i need to tone my goals down. i believe jenny and i are set on spending the summer building a really great base via maffetone/low heart rate training, and then attempting to run a sub-4 hour full marathon in january. i can tell slowing my easy runs down has helped me get fitter aerobically and stay injury free. i am also hoping it will help me lose some weight. i didn’t feel like dieting during goal-race training was a good idea, but the extra weight didn’t hurt! i swear every pound i gain is a minute off my PR 🙂

so, saturday i will do my first MAF test at a heart rate of 147 and for the following 16 weeks i will keep every run under that. it will probably get super tedious, but maybe that will help me with the mental toughness that i lacked in saturday’s half marathon. i am hoping to ramp my mileage up to 30 miles per week by july, 35 in june and 40 in august. then in september i will start incorporating speedwork back in to the mix and start 16-week goal specific marathon training plan for the louisiana marathon. i’m also committed to 2 strength workouts per week. if i slack on yoga or cross-training, i won’t beat myself up over it, but i have got to get my core and butt toned up.

i will post my first MAF test results on saturday–another commitment! 🙂

*courtney – sometimes life happens… training log 2/16/15 – 3/8/15

this tumblr is the funniest thing i have seen in a long time:Screen Shot 2015-03-08 at 5.30.40 PMhello? do you even remember me? i have been completely absent recently due to some life stuff. my mom was in the hospital last week, and i couldn’t find a second to breathe let alone run or blog. the good news is that she is back home now and doing fantastic! 🙂

i have actually done some running since that last time i dropped in, though. the week of the snowpocalypse of 2015 i managed to get 24 easy miles done mostly on the treadmill. it actually was not as bad as i thought it was going to be. if you have the right company (jenny) the miles kind of fly by. i would still choose the great outdoors any day of the week, but i am glad i know i can use the treadmill as a last resort. i did not do any yoga, strength, core or cross training that week. major check-minus for me on that front.

the week after that was the trip to the hospital in south carolina. sleeping in one of those half-assed attempts at a recliner from sunday-saturday does not equal proper rest for half-marathon training. i kept telling myself i would sneak away for an hour here or there, but i just never felt properly rested or in the right headspace. i wanted to spend all of my time either with my mom or doing something for her. it was a terrible reason to spend a week with my parents, but kenny and i still had a blast and it was so good to see them. i will be going back later this month, and i SWEAR this time i will honestly make time to explore some of the cool stuff here: RunFurman.

so that brings us up to speed to this week! while we got another snow dump, i did manage to get all of my runs in. getting caught up at work meant zero lunch breaks, so this is my third week in a row with zero cross training, yoga, weights, etc. i can feel my butt and core turning even mushier than they already were! i do feel like that may have been overload to do this week since i was out of the game completely last week. speaking of… how did an entire week of rest effect my training you might ask? well, i’m not really sure. i didn’t run for an entire 9 days, but i didn’t do any sort of time trial before the break. my first run back was scheduled to be 1k repeats. the two noticeable things for me were that a.) my HR seemed a little higher on my warmup than usual which tells me i may have lost a little of my aerobic base, and b.) my legs felt absolutely fantastic! haha, i know that is to be expected, and it really makes me respect the taper that is coming soon. the good news is that my repeats were considerably improved from the last time i did them in january. i don’t want to think about what they might have been if i hadn’t taken the week off, i will just be happy that i am improving and try to keep forging on. thursday’s run seemed like my HR was about where i expected it to be during the warmup and slower miles, so maybe i was just tired on tuesday. i know i was also really nervous. i honestly thought that 9 days off was going to bring me back barely able to run a mile without sucking wind. thank god that wasn’t the case.

goals for this coming week are to re-introduce my core, strength and cross training and take advantage of the beautiful weather we are supposed to be getting! i also need to start focusing on nutrition leading up to the march 28th tfc minimarathon. i am still having stomach issues, and i need to be more mindful of what i eat on thursdays and fridays leading up to my saturday long runs.

week: 3/2/15 – 3/8/15

total miles: 32
easy miles: 24
fast miles: 8
strength workouts: 0
overview: i was pretty delighted to hit my prescribed paces this week, but i will say i am definitely sore! this is the first time i have been this sore in a long time, and i blame my hiatus last week. i HAVE to get back to my cross training schedule. i definitely notice a difference when i do it and when i don’t. i also have to get my freaking gut in order. i am not sure why my stomach hates me and hates running, but it’s being way harsh.

monday
planned workout: spin
actual workout: nada

tuesday
planned workout: 6 miles with 5 x 1000m repeats @ 5:00 (8:04 pace) and 2:50 recovery + the core strength routine
actual workout: 1 mile warmup @ 11:41 (151 average HR), 1000m splits @ 4:52, 4:59, 5:02, 4:57, 5:00, and 1 mile cooldown @ 11:27 + no core routine
course: purple striders, paved and flat
weather: 37*/dark
gear: altra the one2, athleta be free tights, lululemon long sleeve swiftly, oiselle flyer jacket, lululemon run with me fleece gloves, c9 ear warmer, mace jogger, knuckle light, nathan quick shot
nutrition: i think i had burger king for dinner, but i didn’t have anything pre-run and didn’t have any gi issues
how did it go? as i mentioned earlier, my HR was running a little higher than i’d like to see, which could indicate loss of aerobic fitness. it could also be caused by the fact that i didn’t sleep well at all the week before, and i really was nervous about this run. i am happy to report that the hard work is paying off–my splits in january for this workout were 5:06, 5:07, 5:08, 5:14, 5:17–and i remember that feeling REALLY hard. i am definitely showing signs of improvement! also, these shoes are great! i am so excited to wear them again, i just don’t want to transition too fast and cause injury.

wednesday
planned workout: 4 easy + spin
actual workout: zilch
how did it go? i couldn’t drag myself out of bed, i didn’t take a lunch at work, i was at the office from 7am-5:45pm, [insert another lame excuse here]

thursday
planned workout: 7 miles w/ 5 tempo @ 8:44 + strength
actual workout: 1 mile warmup @ 11:25 (140 HR), tempo splits @ 8:53, 8:50, 8:44, 8:36, 8:26 and 1 mile cooldown at 10:25
course: the treadmill due to snowpocalypse 2015 part 2 rearing it’s snowy head
weather: it was pretty cold in my garage, but i warmed up!
gear: adidas adios boost, lululemon brushed speed tights, gsx long sleeve shirt, c9 ear warmer, lululemon run with me fleece gloves
nutrition: belvita biscuits for breakfast, stouffers lasagna for lunch and a caramel gu ~30 minutes pre-run. no gi problems!
how did it go? i was a little worried about maintaining pace for 5 miles straight, so i decided to cut down from 8:55 and average out at the 8:44 prescribed pace (actual average was 8:42). cutdown/progression runs seem to work really well for me. i am thinking that is the type of plan i will implement for the half marathon. this run definitely felt hard. i was counting down the minutes during the last 2 miles. i am not sure how i would have done on the road without the belt of the treadmill helping and wind, elevation changes, etc. it definitely felt like a great workout, though, so i am not going to discount the intensity. if i have to do speedwork on the treadmill during this training cycle again i may up the pace/intensity just in case to account for those external factors.

friday
planned workout: yoga
actual workout: none
how did it go? snowed in and lazy!

saturday
planned workout: 14 easy miles
actual workout: 14 miles @ 11:38 (average HR 148)
course: house to briarwood and back – paved and flat
weather: 30*/sunny/windy
gear: brooks pureflow 3, lululemon tech fleece speed tights, lululemon full tilt long sleeve shirt, reebok vest, lululemon fluff off mittens, c9 ear warmer, c9 sunglasses, nike feather light visor, nathon quick shot+
nutrition: firehouse subs for dinner, 2 belvita biscuits and coffee pre-run, caramel gu @ mile 4 and mile 8. bathroom stop at mile 5.5 and mile 9.5. so disappointing!!!
how did it go? i had to be really strategic about when and where i ran since the snow was still all over non-plowed roads and all sidewalks. this route was ok on the out part, but the back was a little too trafficy for my liking. experiencing stomach problems on an easy long run is so frustrating. i didn’t feel great the entire run, and i am thinking i was dehydrated (i have to start working on this on thursdays and fridays). i felt really hot and my heart rate was elevated during the first 2 miles, which is super odd. the back portion was in to the wind, so that didn’t help. i was ready for this run to be OVER. this is the longest run i have for this training cycle. we will see how running over the distance helps or hinders my performance. i have seen it recommended, but i have never actually applied it.

sunday
planned workout: 5 easy trail miles
actual workout: 5 easy miles including 1 on the trail @ 11:10 pace; 5 minute run/1 minute walk
course: keriakes and the greenways – gravel and paved, mostly flat
weather: 60*/overcast
gear: brooks puregrit 3, lululemon tracker shorts, oiselle flyte tank, under armor tee shirt
nutrition: pizza and beer for dinner, banana nut crunch cereal with honey almond milk and coffee for breakfast and zaxby’s salad for lunch. no gi issues, and this surely should have caused some issues. what gives?
how did it go? the trail still had some slush on it and was incredibly busy, so after the first loop i took to the greenways. i felt good, but i had a hard time just zoning out. i did 5 minute run/1 minute walk intervals to keep it nice and easy on my tired legs.

*courtney – weekly training log 02/09/15 – 02/15/15

i’m drinking a beer on a sunday, because according to the weatherman we are gearing up for the great snowpocalypse of 2015. i LOVE snow, so i am pretty pumped about this! the plus side to commuting 65 miles one way to work is that in inclement weather i get to work from home 🙂

pink has always been my favorite color!
pink has always been my favorite color!

we don’t get a lot of snow ’round these parts, so i am not sure what it will mean for my training. the good news is that this is a cutback week for me, and kenny and i are going to south carolina to visit my parents on wednesday, so i might not have to slip and slide or succumb to the treadmill too much.

i cannot wait to visit my parents in south carolina! i haven’t seen my mom since december, and i haven’t seen my dad since the wedding in july! i am hoping my mom will feel up to doing what we do best–shopping and eating.

i promise to run some easy miles in new places and post about them!

week: 02/09/15 – 02/15/15

total miles: 27
easy miles: 21
fast miles: 6
strength workouts: 2 spin and 1 strength – got off track with a work lunch and race packet pickup 🙁
overview: the week felt great, but my body is definitely asking for some rest, and i will gladly give it some. i feel super tight tonight, and i am kicking myself for not squeezing yoga in at some point. i am also having problems with my heart rate monitor(s)… i couldn’t wear my chest strap at all this week, because it cut me to pieces on saturday. the bottom of the strap cuts (not chafes) my skin, and i am not sure how to avoid that–bandaid? duct tape? on the other hand, my optical wrist strap is just not very accurate. it recorded a new high of 203 on saturday during our warmup. while i don’t doubt it got pretty high on one of those hills while we were running at race pace, i absolutely know i didn’t spike that high during the first 10 minutes 😉 so, i am currently exploring new options, because keeping my heart rate under 154 is how i know i am going easy. if you have any suggestions, please let me know!

monday
planned workout: spin
actual workout: 7 miles on the bike

tuesday
planned workout: 6 miles with 6 x hill repeats + the core strength workout
actual workout: 5.5 miles with 6 x hill repeats @ 11:35 pace + the core
course: campus – paved and has a nice and long 1/4 mile hill which gets pretty steep for ~200m
weather: 30*/dark
gear: brooks pureflow 3, athleta polartec powerstretch ii tights, lululemon run first base tank, lululemon fluff off pullover, the north face ear warmer, lululemon run with me mittens
nutrition: hot and sour soup and pork chops for dinner, water on the run
how did it go? hill repeats are just the worst in my opinion, but i really tried to push it on the sprints and fully recover on the downhills. i do feel like i am making progress on my form and power, so that is a plus!

wednesday
planned workout: 4 miles easy + spin
actual workout: 4 miles easy @ 11:17 (147 HR) + 7 miles spin
course: the bypass – paved and hilly
weather: 27*/dark/windy
gear: brooks purecadence 3, athleta polartec powerstretch ii tights, lululemon run first base tank, athleta cinch popover, the north face ear warmer, lululemon run with me mittens, saucony gaiter
nutrition: turkey tacos for dinner, water on the run
how did it go? this was an easy, barely awake run

thursday
planned workout: 6 miles easy + strength
actual workout: 6 miles easy @ 11:19 (146 HR)
course: highland/campbell – paved and semi-rolling
weather: 30*/dark/windy
gear: brooks purecadence 3, athleta polartec powerstretch ii tights, lululemon run first base tank, athleta cinch popover, the north face ear warmer, lululemon run with me mittens, saucony gaiter
nutrition: chicken caesar salad for dinner, water on the run
how did it go? the run was straight in to the wind on the second half which was absolutely brutal. i think the wind chills made the real feel ~10*. i was happy to see some other runners out in the wee hours on my way home. i didn’t get to strength train on my lunch break because we had a team lunch. if i had any sense of discipline i would have made myself do the simple workout when i got home, but i suck.

friday
planned workout: yoga
actual workout: none… because of that lack of discipline thing. jenny and i went and got our packets for the hot chocolate 15k race. i did give a man the finger when he honked at me, so i got to work that muscle.

saturday
planned workout: hot chocolate 15k race! jenny’s plan prescribed a 2 mile warmup, 4 x 1 mile @ 8:56 pace with 1 minute recovery, 8 x 200m @ 7:50 pace with 200m recovery, and a 2 mile cooldown
actual workout: 2 mile warmup @ 10:00 pace, tempo miles @ 8:52, 8:53, 8:59, 8:40, and then after that it all kinda went downhill for the 200m repeats, but we held ~9:00 pace for the last 3.3 miles
course: downtown nashville – paved and hilly as fuck
weather: 31*/sunny
gear: brooks pureconnect 3, lululemon tech fleece speed tights, lululemon swiftly racerback tank, lululemon flurry fighter pullover, lululemon run with me mittens, the north face ear warmer
nutrition: olive garden asiago tortellini with meat sauce, salad, hummus, breadsticks, wings, and dessert for dinner (so, actually typing it all out makes me realize why i had some serious tummy issues the next morning); coffee, 1 imodium and belvita soft baked biscuit for breakfast; caffeinated nuun and a couple of shot bloks during the run (1 at mile 3 and 1 at mile 6)
how did it go? thankfully jenny and i decided we would treat this as a training run and not a race. shitshow is a pretty accurate description of the second half of the run. i ran in to some major tummy problems, and i am working to figure out what the cause was, but i am thinking i should have made some better choices at the olive garden the night before. i also learned that i should have tied the drawstring of my pants before the start, because i was tugging at my waistband pretty much every mile. i was NOT prepared for the hills and 400′ of elevation gain on the course. couple that with mile and 200m repeats, and boy was that a workout. after the mile repeats jenny turned and told me the 200’s were up next. i told her i would try, but i wasn’t sure how many i could hang on for. i had no idea how many we had done, but at some point we came to another freaking hill, “turn down for what” came on, and my stomach had had enough. i tapped jenny and told her i needed to stop and to go on without me. i turned down all right, and i walked it off a little bit and then started jogging. turns out she was on her last repeat, so i was able to catch up to her when she got to the cooldown. we walked a couple of more seconds and i told her i thought i could make it the last couple of miles. we passed the porta-potty and she urged me to go, but being a dumbass i said no, i could keep going. it was painful, but i carried on. i was so over it and just wanted it to be over. jenny was such a trooper and was telling me stories to keep my mind off it. when we saw the finish line we sprinted on in and got our medals. i immediately found the ladies room, and then we went and got our delicious hot chocolate and treats. the miles at pace definitely felt hard, but we climbed 270′ in the first 6 miles, so i think we did a damn fine job and the effort was warranted. it was definitely a great training run, but i am sad that i am still playing with the fueling and gi issues. i have got to figure that out before the half. also, the pureconnects were not the best choice for this distance. i will leave them to interval runs of <6 miles.

sunday
planned workout: 5 easy trail miles
actual workout: 3 easy trail miles @ 11:01 pace via 5 minute run/1 minute walk intervals
course: keriakes – gravel and rolling path
weather: 15*/sunny
gear: brooks puregrit 3, lululemon brushed speed tights, lululemon think fast long sleeve shirt, athleta cinch popover, saucony gaiter, lululemon run with me fleece gloves, polartec mittens, lululemon run with me toque
nutrition: wendys for dinner, donut and coffee for breakfast
how did it go? i knew not to push it on this run since i was still sore from nashville’s hills, so i decided to cut it to 3 miles and throw in walk breaks every 5 minutes. i was actually faster than usual, go figure. it felt nice to shake everything out, and it was so cold i had the whole park to myself!

*courtney – weekly training log 2/2/15 – 2/8/15

holy crap–this felt like the never-ending week. between things being insane at work, running 32 miles and taking care of car stuff at the beginning of the week, i am beat! and now i am super depressed because it is sunday afternoon and once i go to sleep tonight the work week starts all over again. does anyone else get really bummed on sunday afternoon? i feel like the weekend really only consists of friday night and saturday.

this week i added an extra day of running to ensure i am getting a good balance of easy miles with my speedwork. i am not sure if i will keep the extra day in there from here on out or just throw it in there every other week. i honestly think it is better for my sleep patterns if i wake up at 4am more often than not, which totally sucks, but maybe by april i will be an early riser.

thankfully jenny is a talented writer and has enough thoughts to keep this blog afloat 🙂 i promise to pick up my blogging cadence in the next couple of weeks and actually fill in some of these blank pages. i started thinking about run outfit ideas while i was doing laundry yesterday, and it made me realize i have so much shit i do not use anymore. whether it is too small, too big, has been upgraded or was a shoe-buying fail i could probably outfit an entire track team. if you are in the need for something, hit me up, because i am probably selling it super cheap or giving it away! i also figured out just how jenny came up with our name…

lulushoerainbow
my lululemon and shoe rainbow… probably worth a small pot of gold.

 

what can i say–i like to be seen!

week: 2/2/15 – 2/8/15

total miles: 32
easy miles: 27
fast miles: 5
strength workouts: 2 spin, 2 strength and 1 yoga workout
overview: this week was great, and i didn’t feel as tired at the end of it as i did the previous week. i made it out of bed at 4am for the tuesday and wednesday runs, but i did have to postpone the thursday run until after work. i had originally planned for next week to be a cutback week, but since we are doing the hot chocolate 15k in nashville i have moved the cutback week out. i don’t feel so drained that this will hinder my training, and i am ready to keep going 🙂

monday
planned workout: spin
actual workout: 30 minutes spin – 7 miles and myrtl routine

tuesday
planned workout: 6 miles w/ 8 x 400m @ 1:52 (7:30 pace) and 400m recovery + the core strength routine
actual workout: 1 mile warmup @ 11:49 (139 HR), 400m splits @ 1:52, 1:49, 1:50, 1:53, 1:51, 1:52, 1:55, 1:52, and 1 mile cooldown @ 11:08 + the core strength routine and myrtl routine
course: purple striders and BGHS track – paved and flat for the first half and a couple of repeats on the track
weather: 20*/dark
gear: brooks pureconnect 3, lululemon tech fleece speed tights, reebok brushed long sleeved shirt, lululemon flurry fighter pullover, saucony balaclava, lululemon fluff off mittens, knuckle light, mace jogger, nathan quick shot
nutrition: navy beans and cheese sandwich for dinner, water in my handheld
how did it go? nothing like speedwork first thing in the morning to wake you up! i was absolutely dreading this. mostly because i don’t feel like my speedwork has been very strong lately, and i am REALLY hard on myself when i don’t hit my paces. the repeats felt really hard to me. i told myself after 4 i was going to stop, then i change it to after 6 i would stop, but i managed to get all 8 done. i did some of them in the parking lot and some of them on the track, but i think next time i will do them all on the track and use the lap button to ensure accuracy.

wednesday
planned workout: 4 miles easy + spin
actual workout: 4 miles @ 11:35 (139 HR) + 7 miles on the bike and myrtl routine
course: cabell and the bypass – paved sidewalk and rolling hills
weather: 32*/dark
gear: brooks purecadence 3, athleta polartech ii tights, lululemon first base tank, athleta cinch popover, lululemon run with me fleece gloves, lululemon fluff off ear warmer, knuckle light, mace jogger, nathan quickshot
nutrition: firehouse subs for dinner and water in my handheld
how did it go? i don’t have time to caffeinate before these 4am runs, so this kind of felt like a dream to me. i do remember seeing a man walking, and i was a little skeered.

thursday
planned workout: 7 miles easy + strength circuit
actual workout: 7 miles easy @ 11:27 (145 HR) + strength circuit and myrtl routine
course: downtown loop – paved sidewalks and rolling hills
weather: 30*/dark
gear: brooks purecadence 3, athleta polartech ii tights, lululemon first base tank, athleta cinch popover, lululemon run with me fleece gloves, lululemon fluff off ear warmer, knuckle light, mace jogger, nathan quickshot
nutrition: ham and swiss sandwich and pretzels and hummus for lunch, water in my handheld. no gi problems, but i had to pee the entire time! i shouldn’t have chugged water on the car ride home.
how did it go? i was really cold. i was probably a bit underdressed up top and could have used a long sleeved shirt under my pullover. i was dreading having to run after work, but that’s what happens when you hit snooze too many times! those damn hills were a nightmare, but other than that i just kept it easy and kept my HR low.

friday
planned workout: yoga
actual workout: 30 minute yoga
how did it go? i felt reallllllly tight. i probably should have aimed for 2 sessions this week.

saturday
planned workout: 10 mile progression starting at 11:00 and dropping 15s every mile
actual workout: 10 mile progression @ 10:57, 10:44, 10:29, 10:16, 9:58, 9:45, 9:23, 9:10, 8:54, 8:23
course: richpond loop – paved and mostly flat with some grade change
weather: 40*/sunny/windy
gear: brooks pureflow 3, athleta sting be free tights, lululemon swiftly racerback tank, adidas long sleeved shirt, lululemon run with me fleece gloves, c9 ear warmer, nathan quick shot
nutrition: chinese buffet for dinner, coffee and imodium for breakfast, 2 caffeinated shot bloks pre-run, 1 shot blok every mile and a half and caffeinated nuun in my handheld. no gi problems, but i did have to pee the first half of the run and finally stopped at mile 4 to do it in the bushes 🙂
how did it go? i was so nervous going in to this run. it was originally supposed to be 14 miles, but after looking at the calendar i thought that it was a little too early for such a long run and cut it back to 10 miles. i was really scared that once i hit mile 7 or 8 i wouldn’t be able to keep picking up the pace. it is AMAZING what a difference a good night’s rest and some coffee makes for my body. i found it HARD to hold back for the first 4 or 5 miles. every time my watch beeped for me to pick up the pace i would end up picking it up too much even though my HR was still low and i felt great. i wanted to go faster! i stuck to the prescribed paces for the first 9 miles and then on the last mile i gave it everything i had! i cannot explain how good it felt to end a 10 mile run with an 8:23 pace split. i had the hugest smile on my face for all of the cows to see 🙂 i love progression runs/fast finishes. they make me feel so strong!

sunday
planned workout: 5 easy on trails
actual workout: 5 easy on gravel @ 12:08
course: keriakes park – gravel and rolling hills
weather: 55*/overcast/windy
gear: brooks puregrit 3, lululemon hit your stride skirt, lululemon swiftly racerback tank, lululemon swiftly scoop short sleeve shirt, simple hydration bottle
nutrition: cheese sandwich, chili, fries and wine for dinner and water in my bottle. definitely had gi problems here @ mile 2.5. it is the price i will have to pay for one night of booze.
how did it go? other than the bathroom break it was nice to get some easy miles on my legs after yesterday’s workout. i tried out my new simple hydration bottle, and i will give a full review once i have had some more time with it.

*courtney – weekly training log 1/26/15 – 2/1/15

weekly training log 1/26/15 – 2/1/15:
total miles: 29
easy miles: 23
fast miles: 6
strength workouts: 2 spin, 2 strength and 1 yoga
overview: another strong week! i made it out of bed at 4 on tuesday and thursday, but i couldn’t do it on wednesday. the end of this week makes 127 miles for january!

monday
planned workout: 40 minutes spin
actual workout: 40 minutes spin @ varying resistance for 9.6 miles
how did it go? felt great!

tuesday
planned workout: 6 mile fartlek with 1.5 miles warmup and alternating 1 minute “on”, 2 minutes “off”, 2 minutes “on” and 1 minute “off” with pace goal “on” intervals @ 8:30 + the core strength routine/planks/myrtl
actual workout: 6 mile fartlek with 1 mile in HR zone 2 (11:31 and 144 bpm) .5 mile in HR zone 3 (10:11 and 158bpm) and “on” intervals average pace of 8:22 + the core strength routine with 10# weights
course: purple striders – paved and flat
weather: 32*/dark/misting
gear: brooks pureconnect 3, injinji micro socks, lululemon speed tight *tech fleece, lululemon swiftly racerback, lululemon flurry fighter pullover, knuckle lights, mace jogger, nathan quickshot
nutrition: caesar salad with chicken, pretzels and dip for dinner
how did it go? i love this workout! it is so fun and really makes the time go by. it snowed the night before, so i was a little worried about slick spots, but the ground was just wet like it had rained. the last 2 minute interval was a little scary because it was on blacktop which was much slicker than the road. i actually got up at 4am to do this run, i feel like i deserve a present or something! next time i will shorten the warmup to 1 mile and the cooldown to .5 mile and take on a couple of reps. on my lunch i went down to the gym and did the core with 10# weights, some planks and the myrtl routine.

wednesday
planned workout: 40 minutes spin
actual workout: 45 minutes spin and weights class with christina
how did it go? holy crap this was hard! i did not realize that i would be so terrible at actual spin class! i could not do the standing drills at all, it burned down the front of my thighs. we were on the bike for ~15 minutes and then hopped off and did upper body weights, some more cardio, some squats and then clamshells. loved this class! i was pouring sweat.

thursday
planned workout: 6 miles with 4 @ 8:55 pace and 1 minute recoveries
actual workout: 1 mile warmup @ 11:17, pace splits @ 8:47, 8:45, 8:45, 8:44, 1 mile cooldown @ 11:05
course: highland/campbell – flat pavement
weather: 42*/dark/rainy/windy
gear: adidas adios boost, lululemon brushed speed tights, lululemon swiftly racerback, reebok windbreaker, c9 gloves, c9 earwarmer, knuckle lights, mace jogger, nathan quick shot
nutrition: turkey tacos for dinner and water on the run
how did it go? i think i was still half asleep during the first half of this run! it is so hard to get the body going at 4am. my main goals were to make my first mile repeat the slowest and my last mile repeat the fastest, and i actually did it! i had to be really mindful of my pace on the 3rd one, because that was the flattest portion and the wind was at my back. it was about half a second slower than the 4th repeat 🙂 i will call that a success! these repeats actually felt like a comfortable pace that i could sustain on a flat course. my heart rate didn’t get up in to the 180’s, and i was able to maintain a 3:2 breathing pattern for all of the repeats with exception of the last half mile on the 4th one.

friday
planned workout: yoga
actual workout: 30 minutes yoga from yoga studio app
how did it go? felt so awesome!

saturday
planned workout: 12 easy miles and snow flurry scurry 5k
actual workout: 12 easy miles @ 10:36 pace with snow flurry scurry in the middle
course: jenny’s neighborhood and the lost rive cave greenways – paved and flat
weather: 35*/overcast
gear: brooks pureflow 2, lululemon brushed speed tights, lululemon swiftly racerback, lululemon fluff off pullover, the north face ear warmer, lululemon fleece run with me gloves, nathan quick shot
nutrition: spicy fajitas for dinner and belvita biscuits, coffee and 1 imodium for breakfast. ate 2 tropical punch clif shot blocks every couple of miles.
how did it go? it was SO NICE to do a race and not actually race it! jenny and i both needed to do 12 easy miles, so we did a 4 mile warmup around her neighborhood, drove to the race and ran it easy and then returned to her neighborhood for the last 5 miles. we talked the whole time and kept it super easy.

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sunday
planned workout: 5 easy trail miles
actual workout: 5 of the worst miles of all time – i.e. the one time i ran on a treadmill @ 10:20 pace
course: the treadmill. in the garage. 🙁
weather: super rainy
gear: brooks purecadence 3, lululemon dart and dash shorts, oiselle flyte tank, nathan quick shot
nutrition: pizza for dinner and pizza for breakfast. fueled by pizza.
how did it go? i absolutely despise the treadmill. if it hadn’t been pouring i would have gone outside, but i knew if i waited for it to let up i wouldn’t make it out the door! i was happy to have this one over!